TUESDAY

Warm-Up:

5:00, For Quality

50 Single Skips

5 Yoga Pushups (2 Toe Taps in Down Dog)

10 Scapular Pull-Ups

10 Alternating V-Ups

Gymnastics

Bar Muscle-Up Progressions

"The Long and Short of it"

Every 6:00 minutes, 4 Sets (2 @ each station)

Station 2:

22/16 Alternating Angels Press

Into..

2 Rounds

15 Knee to Elbows

40 Double Under’s

In Remaining Time..

-Max Cal Row

Station 1:

400m Run

into..

2 Rounds

6 Bar Muscle-Ups

40 Double Under’s

In Remaining Time…

-Max Echo Bike

Scale.

6 BMU to 8 C2B or 10 Pull-ups

40 DU’s to 60 Single’s

15 Knee to Elbows to 15 Knees to Chest

Dumbbell Load: 22.5/15kg

Angles Press = *Single Arm Devils Press

*No Rest between stations

Objectives / Stimulus / RPE / Workout Strategy

Goal: 100/70 Total Echo Bike Calories

Stimulus: Muscular Endurance and Aerobic Capacity

RPE: 7/10

Primary Objective: Complete each buy-in to the Echo Bike/Row Calories in under 4:00

Secondary Objective: Achieve consistent paces across on the Echo Bike/Row

Strategy and Workout Flow: It's definitely worth noting and paying extra special attention to the fact that there is no rest between 6:00 segments here as this is meant to be a steady state 24:00 AMRAP for calories. Each segment is meant to be done at a strong consistent pace with the goal of staying steady and getting to the Bike/Row by about the 4:00 mark of each station. This will allow for the ability to stay at a consistent pace. If you go too hard on the Cals, the stations will get more difficult and the buy-ins will definitely creep into your time on the Cals.

Accessory (3 sets)

10 DB Bench Press

Rest 1 min

8 Strict Pull-Ups

Rest 1 min